When Daylight Saving Time ends and we “Fall Back”, that extra hour of sleep feels like a win — until it doesn’t. Even a small shift can throw off your sleep, focus, and energy. However with a little movement, light, and mindfulness, you can help your body (and mind) get back in sync. Let Peloton (and The Clip Out) make it a little easier for you – we have some great class suggestions to help you through the transition.

Fall Back: Why the Time Change Feels Bigger Than It Is

Your body’s internal clock — your circadian rhythm — thrives on consistency. When we shift time by an hour, mornings can feel groggier, evenings can feel longer, and your motivation might dip.

Less daylight can also affect mood and alertness in those first darker evenings. The good news? You can help your body adjust faster with a few simple habits.

Move First, Adjust Faster

Movement is one of the best ways to tell your body it’s time to wake up and reset. Morning workouts are especially powerful — they boost your energy, lift your mood, and help your sleep cycle recalibrate. Here are some Peloton classes to try:

• 20 Minute Pick-Me-Up Ride with Hannah Corbin: Wake up your body and your attitude with high energy and good vibes to start the day off right.
• 30 Minute Full Body Strength with Jess Sims: Get strong, move efficiently, and start your day with purpose.
• 20 Minute Morning Yoga Flow with Chelsea Jackson Roberts: Stretch, breathe, and ease into the day with intention.
• 15 Minute Morning Mobility with Selena Samuela: Start your day off right by increasing the range of motion in your joints and surrounding muscles to support all the activities in the day ahead.
  

If you’re not an early workout person, even a quick guided outside walk with Joslyn Thompson Rule, like her 20 Minute Hip Hop Walk , can bring you the benefits of being in nature and increasing your energy for the day ahead.

Finally a quick stretch and some deep breathing can allow you to ease into the day with intention after sunrise and help to reset your rhythm.

Light Is Your Secret Weapon

Natural light is key to helping your body adjust. Open the blinds as soon as you wake up or take your coffee outside for a few minutes. Early light exposure helps your brain understand that the day has started — even if it feels darker than you’d like.

At night, wind down intentionally. Dim the lights, reduce screen time, and try heading to bed a bit later for a few nights to ease into the new schedule.

Recenter Your Mind with Meditation

A time change can leave your thoughts scattered or your sleep unsettled. Meditation helps calm your nervous system and bring your focus back to center.

Peloton Meditations to Try:

• 15 Minute Morning Meditation with Aditi Shah – Start the day focused, clear, and grounded.
• 15 Minute Sleep Meditation with Denis Morton – Release tension and prepare for deep, restorative rest.
• 5 Minute Calming Meditation with Anna Greenberg – Perfect for a quick midday reset and to counter that early afternoon slump.
  

Give Yourself Grace

Even though it’s just an hour, your body might need a few days to adapt. Stay consistent with your workouts, drink plenty of water, and prioritize rest. 

Your Peloton routine — whether it’s cycling, strength, yoga, or meditation — can help you move through the darker days feeling strong, steady, and centered.

Bottom line

The clock may change, but your rhythm doesn’t have to. With light, movement, mindfulness and a little bit of Peloton on your side, you’ll glide through the time shift feeling energized and ready for the season ahead.

Want to read more? Check out our article on fall workout transitions here.

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